Try to start out with at least 3 sets of 12 to 15 repetitions for each exercise and increase the amount of repetitions based on your comfort level. Performing these exercises may seem simple enough, however, it is very important to warm up properly and familiarize yourself with the gym equipment to prevent an injury. If you are unsure how to properly use any machinery, just ask a staff member to assist you.
If you are at the gym, the low cable hip adductions and abductions are great exercises to start with because they target both the hip and thigh area at the same time. The leg press is another important machine to use because it targets the overall lower body including the quadriceps, hamstrings, glutes and calves. There are several different exercises you can use to work the entire thigh area like leg curls, which work the hamstrings (back of the thighs) and the leg extensions which targets the quadriceps (front of the thighs). Here are some great exercises for your hips, thighs and butt:
The great thing about cardio is that it will raise and elevate your heart rate, therefore you burn more calories. However, there is very little EPOC or Excess Post-Exercise Oxygen Consumption with slow and steady state cardio. When you engage in intense cardio your body uses up a lot of oxygen. This is one reason it is difficult to catch your breath after exercise. High intensity interval training or HIIT will effectively burn more calories than just basic slow and steady cardio like walking on the treadmill. HIIT is when you alternate between intense activity and less intense activity. For example, you can run or bike as fast as you can for about two minutes, then walk at a slow pace for another two minutes. You should continue to do this at least five times for a 20 minute workout. Doing HIIT will force your heart rate to adjust to changing conditions, therefore kicking your metabolism into high gear which makes an even better fat blasting workout!
Last but not least, do not forget to maintain a healthy diet. There is one main difference between eating to build up muscle mass and eating to burn off fat in order to slim down and that comes down to your overall calorie intake. Avoid empty calories like junk food, sodas, snacks and candy as much as possible because they contain tons of fat and sugar. Replace them with more fruits, vegetables and lean protein. The best tip I can give you, however, is to stay positive and don’t give up because if you stick with it you will be on your way to a happy and healthier you!
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Thanks for sharing your great information with us!